February Wrap-Up + Lunch Intervals

Quick February Wrap-Up:

February officially kicked off training for Spring 2010 Marathons. I’m running with my awesome training group again and working on incorporating some of my own speed work (see below) geared towards (hopefully) 5K, 10K and HM PR’s to come.

February Mileage: 258.6 KM = 160.7 mi


It’s Tuesday and you know what that means… another round of lunch intervals!

I’ve had so much fun over the last several weeks coming up with a different workout every Tuesday. [Open to suggestions!] I know I’ve benefited significantly from pushing myself on these solo runs in addition to group speed work on Thursday. I’ve broken through a barrier which has prevented me in the past from pushing myself this hard without the group or treadmill. Every week I’ve been working my guts out by the last repeat and learning how to shut off the little voices that say ‘You can’t run this fast!’ or ‘This hurts, you can stop now.’

I’m really hoping to see these efforts pay off in my shorter distances races coming up in the next few months.

Speaking of which… with a half marathon this weekend, today I decided to go for longer intervals at lower intensity.

Goal: 3 x 2000m @ 5:00/KM (8:00/mi)


1000m warm-up
2000m @ 4:47, 4:50
500m recovery jog
2000m @ 4:54, 4:48
500m recovery jog
2000m @ 4:57, 4:51

I don’t like the fact that I slowed down throughout the workout, but I crushed my 5:00/KM target so I’ll consider this a success! I just need to learn to control my pace from the beginning, especially on longer sets.

On another note, it’s an absolutely beautiful sunny day and I had my sleeves rolled up as I splashed through puddles of melted snow. It’s too early to believe this, but Spring is in the air!


29 thoughts on “February Wrap-Up + Lunch Intervals

  1. Marlene so you have a garmin? I cant remember cause I was wondering how you know your distances while running? thats my problem with doing intervals outside of the track because I never know how far I have actually gone!

  2. I have the same problem with running intervals too fast starting out. But I usually pay for it on the 2 or 3rd one and then eventually get things right by the last few. Or maybe my endurance kicks in??? I don't know …Good luck on your half marathon this weekend!!

  3. Speedwork … so worth it!I have a workout for you. I did this one last month and loved it. Warm up, then alternate 1 minute @ 5k pace followed by 2 minutes @ 10k pace, no breaks. Continue alternating between the two until you can no longer maintain good form or pace. Cool down. This is an awesome workout and NOT as hard as it sounds. Definitely give it a whirl and let us know how it went.

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